Hello all! It’s about that time for a review of the latest Les Mills BODYPUMP group fitness release number 93.
But first, let me share these fun facts with you …
- BODYPUMP features more than 800 reps per class, resulting in the “rep effect,” which helps people to tone and shape their bodies without lifting super-heavy weights
- BODYPUMP is the original barbell class, delivered and enjoyed in more than 80 countries across the globe
- Every single BODYPUMP release builds off of the last, creating an ever-changing, but always high-quality program, grounded in a standard format of 10 songs
- BODYPUMP offers total-body strength-training moves choreographed to top tunes, and people become completely addicted to it
Pretty good stuff, right?
My history with and love for Les Mills group fitness
It’s clear that I’m a huge believer in the power of working out in the group setting and Les Mills group fitness programs in general. In fact, the first time I ever lifted weights was in a Les Mills BODYPUMP class. Fast forward to today, more than six years later, and I’m an instructor of the class, as well as an instructor of several other Les Mills programs and am a certified personal trainer. I think it’s safe to say that BODYPUMP has been a game-changer for me, as well as for many other people. I’ve seen so many participants throughout the years change their lives by improving their fitness, body and health, just by attending regular classes. They attend those classes because they enjoy them. There’s just something different about a Les Mills workout. The moves are choreographed to great music, and the energy is high. And Les Mills continues to innovate by “releasing” brand new moves and music to instructors around the world every three months.
The 24 Hour Fitness gyms in the San Francisco Bay Area where I teach “launched” or “debuted” the latest Les Mills releases during the first week of April. I’ve been teaching the latest releases for a couple of weeks, so now I’m ready to share my feedback with you. (If you need a primer on all things BODYPUMP first, check out “BODYPUMP overview and tips for first-timers.”)
Overall feedback on BODYPUMP 93
- This is a solid release, but not my favorite.
- I think the chest, lunge and shoulder tracks are the most challenging.
- The music is incredibly diverse, from alternative rock, to pop, to techno, with some very trendy and obscure tunes included.
- We get the chance to work without the barbell in the chest, triceps, biceps and shoulders tracks, which is very beneficial for participants, because their dominant side is not always powering the barbell and developing muscle imbalances.
- There seems to be less recovery throughout the tracks of the release, which I like, because it gives you more bang for your buck in your workout.
- There are no major new moves or break-throughs in this release. In fact, it carries on many of the same themes as BODYPUMP 92.
BODYPUMP 93 class review
Here’s a track-by-track breakdown …
- Warm-up: “Break Free” by Ariana Grande feat. Zedd. This is a catchy, happy and popular song to start the workout with just enough energy to fill the room. This warm-up begins right away with the usual moves like deadlifts, upright rows, squats, lunges and even a chance to use small weight-plates to properly heat up the shoulder muscles with some side-raises and side-rotator-raises. I think this is the first time we’ve done the single clean-and-press/deadrow combination in the warm-up, which is a great chance to try the full move with a light bar. Overall, this is a good way to set the tone and open the workout.
- Squats: “Booyah” by Showtek feat. We Are Loud & Sonny Wilson. This squat song is four sets, three of which are done in mid-stance to target the quads. There is an isometric hold combination, which makes the work in the muscles seem a bit more intense. While I like the beat of this song, I wish there were more words to make it more exciting. This track is nearly six minutes long, but I don’t think it’s the hardest squat track we’ve ever had. Overall, it’s just okay.
- Chest: “King and Queens” by Thirty Seconds to Mars. I have very mixed feelings about this track. I don’t like the very somber tone of the song, but I do like the slow isolated work we do with the chest-fly move. This entire track is done with just two large plates, laying back on the benchtop. Because of that, I think there is a great opportunity for people to truly feel their chests working, if they get their arms wide enough into a properly executed fly. However, it takes a lot of coaching to get people there, as most people attempt to do an easier chest pressing motion with the elbows too narrow. I really like the exercise progression in this track and focus on slow moves, but the song is a sleeper.
- Back: “Here Tonight” by Dash Berlin & Jay Cosmic. Good one! This track features three completely identical sets with deadrows, triple deadrows, clean-and-press/deadrow combinations and power-presses. I think the song fits well with the moves, and the exercises offer just the right amount of intensity. The breaks are super short, and the two power-presses in a row are just what we need to hit a peak at the end of each set. Overall, this a very strong back track.
- Triceps: “Bang Bang” vs. Jessie J., Ariana Grande & Nicki Minaj. Super fun one! While we usually have a couple of fun songs in a release, the tone of BODYPUMP 93 is incredibly serious until this point, so this poppy triceps track is needed. We only use one large plate the whole time for overhead extensions, then kickback rows. I find the two sets of triceps push-ups quite challenging after all the weighted work. My class participants seem to love this track, and I’d agree. There is plenty of challenge, with the right amount of fun, smack dab in the middle of class.
- Biceps: “Centuries” by Fall Out Boy. In this track, we use two plates instead of a barbell, which I’m always a fan of for the ability to work each side on its own. The moves go perfectly with this rock song, so I really like teaching this track. While it’s a challenging track, it’s totally doable and gives a great burn. There are five sets and nearly five minutes, so it’s a long one for biceps. Overall, it’s a strong track.
- Lunges: “1941” by Klapyex feat. Virian. I just love this song! I had never heard it before, and it’s so fun and different. For this track, we use the barbell the entire time for a few squats and tons of lunges. I know that participants prefer to have actual lunges in the lunge track (as in previous releases there have been little to no traditional lunges), so this one certainly delivers in that regard. There are plenty of tempo changes and bottom-halves to really fatigue the legs. Without any real breaks, this track packs a punch. Overall, my favorite song of the release!
- Shoulders: “Twisted” by Fedde le Grand. This is one of the hardest shoulders tracks we’ve had in a while. Push-ups start and end the track, and there are four sets in between with the barbell and plates. I love the very short, but very intense sets with the bar, in which the last one features a tough military set stance. The song is actually pretty cool and goes well with the moves. Overall, this is a very strong track and just what we need to finish the weighted portion of class.
- Core: “All About That Bass” by Meghan Trainor. We don’t need any equipment for this final working track of the class. This is not a hard core track at all, but it’s a good one because of the single-leg bridge work included throughout. I love it when a core track includes moves to target the back-side of the body as well as the front. This is a popular and catchy tune, which participants seem to enjoy. It goes by quickly and is a good counter to the intensity of the shoulder track completed just before.
- Cool-down: “What Are You Waiting For” by Nickelback. This is a short and simple cool-down, which basically gets the job done. I’m never totally satisfied with the amount of time allotted for stretching after such a tough workout, but I realize that the combination of tracks needs to run less than an hour to keep classes moving along on the schedule without backing up. Decent song to finish up the release.
*There are also alternate chest and triceps tracks, which I have not taught. I generally stick to the original line-up with every release.
I found this release very easy to learn because of all the repetition. However, I practiced this one with weights quite a bit, to get the feel of some of the more challenging tracks. As a reminder, it’s important to find and locate new people in the class and let them know that they can leave after the first four tracks, as this is something stressed in the education and notes portion of the release. Other than that, work on your timing and tempo, because that is critical in many of the tracks on this release. And if you’re looking for a few tips on how to pack your classes, check out my post on “Top 10 ways to grow your group fitness classes.”
Go up in weight! It’s time to start challenging yourself, and BODYPUMP 93 can be the release to do that. Just pick a couple of tracks and add some extra weight on your bar. In order to keep getting stronger, you have to keep testing your limits, so don’t be scared. And if you want to make sure you’re getting the most of the other classes you take, check out my tips on “How to get better results from group fitness.”
That about does it for BODYPUMP 93! I can’t wait to see what’s in store for the next release.
Enjoy more Les Mills information
As you can see, I have a lot to say about Les Mills. If you want to read a little bit more, please check out some of my previous posts:
- BODYPUMP 101 overview and tips for first-timers
- BODYATTACK 101 overview and tips for first-timers
- CXWORX 101 overview and tips for first-timers
- CXWORX Initial Training
- BODYATTACK Initial Training
- BODYPUMP Advanced Instructor Module 1
- BODYPUMP Advanced Instructor Module 2
- Les Mills Groundworks
- BODYATTACK Certification
- How to learn Les Mills choreography
- BODYPUMP 89 review and launch
- BODYATTACK 84 review
- Everything you need to know about Les Mills
- BODYATTACK Advanced Instructor Module 1
- BODYATTACK 85 review
- BODYPUMP 90 review
- BODYATTACK 86 review
- BODYPUMP 91 review
- How to maximize your results in group fitness classes
- Les Mills Good Protein review
- Top 10 ways to grow your group fitness classes
- Most popular Les Mills questions answered
- BODYPUMP 92 review
- BODYATTACK 87 review
- What to expect from a Les Mills Super Quarterly
That’s it, guys! I hope you have lovely Tuesday! See you back here tomorrow for some talk about food.
Questions of the day
Have you ever taken a BODYPUMP class?
For instructors or participants, what are your thoughts on BODYPUMP 93?
What type of music do you like to work out to?